Here’s a rephrased version of your article:
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### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuits class aims to enhance your strength and stability using a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down, and it avoids any jumping movements, making it easily adjustable to meet your fitness needs. Just choose a lighter weight if necessary. This workout is great for all participants, whether you’re just starting or have more experience!
If you like this class, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What to Bring for Class
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary
We’ll start with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate warmth. Next, we’ll engage in two strength circuits:
– **Circuit 1:** Comprises four exercises
– **Circuit 2:** Comprises five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you’ll take a **30-second** break before starting the circuit again.
– **Circuit 1:** You’ll perform **four sets** (two on the right and two on the left).
– **Circuit 2:** You’ll complete **three sets**.
Between the circuits, you’ll have a **one-minute recovery**. You’re welcome to pause the video and take extra breaks as you need. Always pay attention to your body and adjust or stop as required.
We’ll conclude the class with a guided cool-down and stretching session to facilitate your recovery.
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### Workout Layout
Here’s a brief overview of the class:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **Cool Down & Stretch:** 41:04
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### Extra Resources
I hope you find enjoyment in this lower body strength class! If you’re interested in additional lower body workouts, they’re all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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